from the kitchen · spanish style baked omelette serves 1 high protein 2 of your 5 a day you will...
TRANSCRIPT
From The Kitchen Let’s Get Cooking!
Week 2
Welcome to
Week 2!
Hello students!
We hope you’re keeping well and enjoyed our first edition of From The Kitchen! Our nutritionist Amanda Ursell has
popped together a little sneaky peak podcast to get you excited for this week's culinary journey. Click the link to
find out more: https://youtu.be/_79MW1h3UMA
We have created some simple dishes you may like to try cooking together with your parents or carer at home.
We’ve given you a suggestion for both breakfast and lunch every day, although you can easily make the lunchtime
meal for dinner instead! These meals taste great and are packed full of the kinds of ingredients that help you feel
energised throughout the day.
If you can’t find some of the ingredients we mention in the cupboard or fridge, don’t worry! We’ve given you other
options you can substitute in. These are ideas and you can play around to make them work for you- get creative!
Everyday we have ‘Nutrition and other Nuggets’ which includes some great facts on one of the ingredients featured
in the day’s recipes that you may wish to tell your family all about at the dinner table when you tuck in.
Our chefs have been cooking up a storm this week for ‘chefs table’. Our chefs have been championing the banana!
You’ll find a zero-waste banana skin curry, and everyone's favourite a bonkers banana cake. Looking for a side
with that banana curry? Check out our super simple spring onion bhaji recipe. Don’t forget to
send in your food photos for a chance at be crowned ‘home chef of the week’.
Happy Cooking and Happy Eating,
Your Kitchen Team
But first…
Health & Safety
Kitchen Hygiene
• Always wash your hands before you start to make any recipe.
• Wash all fruit and vegetables before using them.
• Use hot, soapy water to clean chopping boards after each use.
• Keep raw and cooked foods separately when getting your ingredients organised.
• Keep the kitchen clean in the area you are using to prepare and cook your food. You’ll need a clean cloth to clear
and clean as you go along.
• Wash your hands again after cracking eggs and using raw meat or fish.
Kitchen Safety
Always ask an adult to help you in the kitchen.
• This is especially important when using sharp knives and the oven and saucepans on the top of the oven, which is
called the hob. This may be electric or gas; either way, it is vital that you ask an adult to help you when you start
cooking.
• Always use oven gloves when helping to put things in and taking them out of the oven.
• If helping to move or handle hot items on the hob, protect your hands by using oven gloves or a tea towel.
• Take extra care when handling sharp knives or a grater; for example when cutting vegetables and fruits. Ask an
adult for help.
• Ask an adult to show you how to safely use power tools like blenders, food processors, mixers and microwaves and
make sure they are there to help when using them with you.
• If you chop chilli peppers or use chilli flakes, always wash your hands straight after. If you touch your eyes or mouth
and haven’t washed your hands, it will be very painful.
MONDAY
Breakfast
Fruity YoghurtServes 1
✓ High protein
✓ High calcium
You Will Need
• 25g dried apricots
• 50g other dried fruits ,for example, chopped fig, dried apple, raisins, prunes
• Pinch of cinnamon (optional)
• 100ml water
• 150g Greek yoghurt (or other yoghurt if you prefer)
• 50g of your favourite berry
How You Make It
1. Put all the dried fruit, cinnamon and water in a small pan and simmer gently for 15 minutes.
2. Either cool and leave overnight in the fridge or serve warm right away. Whichever you choose, serve
the fruit topped with the yoghurt.
Lunch
Spanish Style Baked OmeletteServes 1
✓ High protein
✓ 2 of your 5 a day
You Will Need
• A small leftover potato, cooked, peeled and sliced (or an uncooked one)
• 1 teaspoon oil
• Quarter of an onion or a spring onion
• Vegetable of your choice ,for example, half a pepper, a tomato or some
mushrooms, chopped
• Pinch of mixed dried herbs
• 80g frozen peas or sweetcorn
• 2 eggs
• 25g grated cheese
How You Make It
1. If the potato is not already cooked, cook in boiling water for 10 minutes, drain,
cool and slice.
2. Heat the oil in a small frying pan and add the potato, onion and other
vegetables you are using plus the herbs.
3. Cook for 5 minutes and stir in the peas and cook for another minute.
4. Whisk the eggs in a bowl or mug and pour over the vegetables in the pan.
Cover the pan with a lid and cook for 5 minutes or a little longer if not yet set.
5. Slide omelette onto a plate, sprinkle over the cheese and serve. You can boost
this meal up by serving with a roll, some bread, a warm pitta or some rice if
you like.
Nutrition Nuggets
PeasDid you know?
Peas are a pulse vegetable,
related to lentils. They were
first cultivated around
8,000B.C. in south-western
Asia and the eastern
Mediterranean region along
with wheat and barley.
Peas were one of the first
vegetables in the 1920’s
to be frozen, to help keep
them ‘fresh’.
The UK and America produce
most of the green garden
peas in the world. Russia and
China claim the top spots for
the farming of dry peas,
which are used in soups and
stews, ‘pease’ pudding and
can be ground into flour and
put ,for example, in vegan
‘sausages’.
Today the freezing process is a slick
operation. Farmers plant the pea
seeds between March and May.
Three months from planting they are
harvested by a machine that
removes the husk and returns it to
the field where it acts as a fertiliser.
Peas are collected separately and
quickly taken for processing on the
farm.
Chefs Table
Simple
Ingredients
• 100g spring onions – swap this for onions or cauliflower
• 1 onion
• 75g any flour you have in your store cupboard (I used self raising)
• 50ml tap water
• 1tbsp curry powder
• 10 mint leaves – swap this for coriander or leave it out altogether
• Season to taste
• 100ml oil for frying
Method
1. Slice your spring onions, onion & mint finely.
2. Mix flour, curry powder & water together to create a batter.
3. Add your spring onions & mint to the batter mix.
4. Fry in your oil until golden brown on each side. (about 2 minutes on each side)
5. Put onto a baking tray & cook for 5 minutes until cooked through.
6. Enjoy with your favourite curry.
Smashing Spring Onion Bhaji
‘’Who doesn’t love a bhaji
for a snack or to go with
your favourite curry?
Grab an adult & have fun
before dinner time by
getting your hands dirty &
adding some extra spice
to your curry night.’’ Guy
Adams, Development
Chef
TUESDAY
Breakfast
Porridge with a Fruity Twist Serves 1
✓ High phosphorous
✓ High calcium
✓ High iodine
You Will Need
• 40g porridge oats
• 300ml milk (or a milk alternative)
• Banana, peeled and sliced (or 30g dried fruit, some frozen defrosted berries or chopped canned peaches
for example)
How You Make It
1. Put the oats in a small saucepan and add the milk.
2. Stir for about 5 minutes over a low heat until the oats begin to absorb the milk and start to thicken.
3. Pour into a bowl and top with the fruit of your choice and serve.
Lunch
Veggie PastaServes 2
✓ High protein
✓ High iron
✓ 3 your 5 a day
You Will Need
• 50g pasta shapes or spaghetti
• 1 teaspoon oil
• 1 carrot, grated
• ¼ onion, peeled and chopped
• Tomato, chopped or 100g canned tomatoes
• Garlic clove peeled and chopped
• 100g canned lentils, rinsed and drained – (swap for canned beans of your
choice)
• Dash of chilli sauce like Tabasco or dash of Worcestershire sauce or pinch of
dried herbs or some chopped fresh basil
• Small chunk of hard cheese like cheddar or Parmesan, grated
How You Make It
1. Boil a litre of water in a pan, add a pinch of salt and add the pasta.
2. Cook for about 10 minutes then drain. In Italy pasta is eaten ‘al dente’, which means
it still has a bit of ‘bite’ and isn’t soft.
3. While pasta is cooking, put the oil in a small pan and when hot, add the carrot and
onion (and tomato if using a fresh one) and gently cook, stirring regularly, for
around 8 minutes until softened.
4. Stir in garlic and cook for another minute. Add the lentils and heat for another 3 – 4
minutes until hot.
5. Stir in the drained pasta, turn out into a bowl, top with the grated cheese and serve.
Nutrition Nuggets
FigsDid you know?
Along with olives and
grapes, fruit pips from figs
can be traced back to
7,800B.C. in early Neolithic
sites in the Mediterranean
area. They were brought to
England in the sixteenth
century.
Fig trees love to
grow in warm
climates so it’s not
surprising that Spain,
Italy, Turkey and
Greece are the main
producers in Europe
Dried figs are especially good for
bone-building calcium, potassium,
which is important for helping
blood pressure control and iron, a
mineral we need for energy. When
levels of iron intake dip over long
periods of time, it can leave us
feeling tired and finding it harder
to concentrate.
In traditional medicine,
figs are used to rub on
gums when you have
toothache, while in
Western herbalism, fig
concoctions were given to
people to dislodge mucus
in the throat when they
had a cold.
Fresh figs are a
beautiful purple
colour inside its
soft, green skin
and make a
sweet and
delicious snack.
WEDNESDAY
Breakfast
Baked Bean CrumpetsServes 1
✓ High protein
✓ High Fibre
✓ High Calcium
✓ High Potassium
✓ 1of your 5 a day
What You Will Need
• 1 crumpet
• 200g baked beans
• 40g feta cheese (or other cheese of your choice for example, grated cheddar)
How You Make It
1. Toast the crumpet and warm the beans through in a small pan or in a bowl in a microwave oven.
2. Serve the beans on the crumpet, don’t worry, they will spill over the crumpet a bit. Sprinkle over the feta cheese over the
beans and put under a grill so that the cheese melts slightly (optional, you can just serve without grilling), and serve.
Lunch
Mediterranean Chicken Sandwich Serves 1
✓ High protein
✓ High Fibre
✓ 1 of your 5 a day
You Will Need
• 2 slices of bread (wholemeal if possible) or a bread roll or a pitta bread
• Spoonful of hummus – (try making the hummus recipe from last week)
• 1 Teaspoon of pesto
• 50g cooked chicken (you can use canned, drained chickpeas if you prefer)
• 1 tomato, sliced
• 30g salad leaves
• Fresh basil leaves if you have some
How You Make It
1. Spread one side of the bread or roll with the hummus.
2. Mix the pesto with the chicken and pile onto the hummus and top with slices of
tomato and salad leaves.
3. Top with the other slice of bread or roll top and serve.
Nutrition Nuggets
Baked BeansDid you know?
The world’s biggest
baked bean factory
is in Wigan in
England where they
make three million
cans everyday. First known as ‘Boston
Beans’, the original recipes
comes from New England in
America where the recipe
for mixing haricot beans
with spices and molasses,
which is a type of treacle,
was first created.
We buy 2.5
millions cans of
Heinz baked
beans alone
every day in the
UK.The beans come from
the USA dried. They
are then rehydrated
and cooked with the
famous sauce and
steam cooked inside the
can.
A 200g serving, which you
find in a small tin, gives us
10g of protein, making it
a ‘high protein’ food.
Chefs Table
Zero Waste
Banana Skin Thai Curry with Parathas Serves 4
You will need
For the porridge paratha
• 100g leftover cooled porridge – (you can swap for water)
• 1tbsp oil
• 1tbsp sea salt
• 100g strong flour – (I used wholemeal as had in my cupboard)
For the banana curry
• 5 banana skins (finely shredded)
• 400g chickpeas – (or any beans in your cupboard)
• 50g green beans – (swap for onions, leek or any vegetable you have)
• 1tbsp thai curry paste or any curry paste you may have
• 2 spring onions
• 1tsp sugar
• 100ml coconut milk or swap for chopped tomatoes
• Salt & pepper to taste
How you make it
1. To make the porridge paratha add all ingredients to a bowl & mix together with
your hands.
2. Break into 10 pieces, roll out.
3. Fry in a frying pan with a touch of oil for 90 seconds on each side.
4. To make the banana curry, fry off banana skins, chickpeas & green beans.
5. Add the curry paste & coconut milk & season with salt & pepper.
6. Serve the curry with the paratha.
‘’We love this recipe: it's a simple curry that
packs a punch in no time at all! It's also great
fun getting your hands stuck in making the
bread. By practising zero waste cooking we are
championing the ingredients
available to us.’’ Guy Adams, Development
Chef
Video Alert!
Check out our chefs in action creating this zero-
waste curry! https://youtu.be/OxZjoWcqoJY
THURSDAY
Breakfast
Sweet Potato Hash with poached eggsServes 1
✓ High vitamin C
✓ 1of your 5 a day
You Will Need• ½ sweet potato, peeled and chopped – (swap for squash or potato)
• 1 teaspoon olive oil (or butter / spread)
• Spring onion, finely chopped
• 2 teaspoons vinegar
• 2 eggs
How You Make It
1. Peel the potato and cook in boiling water until soft. Drain and mash with the oil and spring onion.
2. While potato is cooking, put a small pan of water on to boil with the vinegar.
3. Swirl the water round with a wooden spoon and crack in the two eggs.
4. Allow to cook for 3 to 4 minutes and remove with a slotted spoon
5. Shake and serve on top of the sweet potato mash.
Lunch
Chilli Bean and Avocado wrapServes 2
✓ High fibre
✓ 3 of your 5 a day
What You Need
• 50g canned red kidney beans, drained – (swap for any canned beans)
• ½ red onion, finely diced (you can use ordinary or spring onions)
• 1 tomato, diced
• 1 carrot, grated
• 15g plain natural yoghurt or mayonnaise
• Chilli sauce like Tabasco
• 1 avocado, peeled, stone removed and chopped (you can use hummus instead)
• Salad leaves
• 2 tortilla wraps
How You Make It
1. Put the beans in a bowl and crush with the back of a fork until broken up.
2. Stir in the onion, tomato, carrot and yoghurt with a dash of chilli sauce.
3. Gently mix in the avocado.
4. Lay the salad leaves on the wrap, spoon the avocado mix on top. Fold the wrap up
and serve.
Nutrition Nugget
TomatoesDid you know?
If you ask a botanist,
they will tell you that
tomatoes are technically
a fruit; we tend to think
of them as vegetables.
Tomato plants were being
cultivated by the Aztecs and
Incas way back as early as
700A.D. and were taken to
Spain by the missionaries
and conquistadors in the
1500’s who arrived on the
shores of South America.
When we look at tomatoes we see
their beautiful, bright red colour.
This is down to the vibrant pigment
called ‘lycopene’, which helps to
protect it from sun damage.
The tomato is a
familiar part of
delicious dishes
throughout
Spain and Italy.
It is easiest for our
bodies to absorb
lycopene when we
eat tomatoes that
are cooked and
combined with a little
oil. This means that
pasta sauces are a
particularly good
way of boosting
lycopene in our
bodies.
FRIDAY
Breakfast
Breakfast Oat barsServes 6
✓ High fibre
✓ 1of your 5 a day
What You Need
• 150g oats
• 40g dried apricots, chopped up
• 25g seeds like pumpkin seeds
• 1 egg, beaten
• 2 tablespoons sunflower or olive oil
• 1 banana
• 35g runny honey
• 25g blueberries
How You Make It
1. Heat oven to 180oc fan/ 160oc/gas 4. Line a 20cm-baking tray with baking paper.
2. Mix the oats, dried apricots, seeds, banana and egg in a bowl.
3. Put the oil and honey in a small non-stick pan and keep stirring until everything
combines. Remove from heat.
4. Added the oat mix and mix well. Spoon into the baking tray and cook for 20 minutes.
Cool sprinkle blueberries and then cut
into six servings. Have one for breakfast with a
glass of milk or dairy alternative.
Lunch
Fish Cakes with Tartare Sauce Serves 2
✓ High protein
✓ 1 of your 5 a day
What You Need
For the fishcakes
• 150g potatoes, peeled and cut into quarters
• 1 tablespoon milk
• 150g canned mackerel or salmon, drained (swap for any whitefish)
• 1 teaspoon wholegrain mustard or mayonnaise
• 50g sweetcorn (canned or frozen and defrosted) you can use peas instead
• 1 tablespoon flour
• Salad leaves
• 1 Vegetable oil
For the tartare sauce
• 2 tablespoon plain yoghurt
• A little chopped parsley / dill / coriander or spring onion
• Squeeze lemon juice
• 1 tablespoon of flour
How You Make It
1. Boil a pan of water and add salt. Boil the potato in the water for about 20 minutes
until they are cooked.
2. Drain and mash with a splash of milk
3. Put the fish into a bowl and break up with a fork. Add the mustard and stir until well
combined. Then mix in the sweetcorn and a squeeze of lemon juice.
4. Stir this fish mix into mashed potatoes with the herbs or spring onion.
5. Divide the mix into two and form into a fish cake Put the flour on a plate and lightly
place each fish cake down on the plate on both sides.
6. Heat a non-stick frying pan with a tablespoon of oil. Once hot, add the two fish
cakes and cook for 4 minutes on each side.
7. Mix the ingredients for the tartare sauce together and serve with the fish cakes.
Drizzle some lemon juice over the fish cakes and tuck in!
Did you know…
Nutrition Nugget
MackerelDid you know?
Mackerel can be
found swimming in
big shoals in the
North Atlantic and
Mediterranean
waters.
Oily fish are also the only really good food for
vitamin D, which we need to be able to absorb bone-
building calcium. A 150g serving gives us 75 per cent
of the 10 micrograms of vitamin D, we need each
day.
They are the fashionistas of the
fish world with their brilliant
green-blue backs with dark
curving lines, metallic looking
sides and white stomachs
Fish store their excess energy as
oils. Some tuck this extra energy
in their livers like code other like
mackerel store in their flesh. This
means that their flesh is white
and quite light; fish like cod and
plaice fall into this group.
Because mackerel have a high oil content,
they go off quickly and in the past, were
allowed to be sold, unlike other fish, on a
Sunday.
Chefs Table
Indulgent
Bonkers Banana Cake
Ingredients (makes 10 portions):
• 250g self raising flour
• 15g baking powder
• 100g butter or margarine
• 3 eggs
• 250g brown sugar – caster sugar works
• 125g yoghurt – I only had strawberry yoghurt (adds another flavour)
• 1g salt
• 3 bananas
• Top with a butter cream – cream together 100g icing sugar & butter until
pale
Method
1. Pre heated oven to 170oc or gas mark 4.
2. Cream together butter & sugar
3. Whisk in eggs
4. Whisk in bananas
5. Fold in yoghurt, flour, baking powder & salt & put into loaf tin.
6. Bake for 50 minutes or until skewer comes out clean.
‘’We love this recipe it’s so simple to
make & it’s a great excuse for us at
home to create our favourite curry at
the moment using the skins & making
dessert at the same time.’’ Guy Adams
Development Chef.
We’d love to see your creations!
Ask your parent or guardian to send in your food pictures &
recipes to [email protected] and remember
to copy in your school & teacher for a chance to be crowned
‘home cook of the week’